Ever wondered how to compare powerlifters of different body sizes? Enter the DOTS score. It’s a special formula that levels the playing field. Whether you’re lifting 400 or 800 pounds, DOTS helps determine who wins in terms of strength relative to body weight.
TL;DR (Too long, didn’t read)
The DOTS score is a fairness tool used in powerlifting. It lets lighter lifters compare their strength to heavier lifters. A good DOTS score depends on your level. Beginners might aim for 300, while elite athletes can score over 550. It’s all about progress, not perfection.
What Is the DOTS Score?
The DOTS score stands for “Dynamic Objective Team Scoring.” It’s a formula used in powerlifting to help compare lifters of different body weights fairly.
Basically, instead of just saying, “I lifted 600 pounds,” DOTS says, “I lifted 600 pounds at 180 pounds body weight, and that’s pretty awesome!”
The formula takes into account:
- Your body weight
- Your total lift (sum of squat, bench press, and deadlift)
This means two people with very different body sizes can see who’s stronger in terms of pound-for-pound power.
Why Use DOTS?
Without DOTS, things can get unfair fast. Bigger lifters often have an advantage—they have more mass to move mass! But lighter lifters are strong too. DOTS helps level the playing field, so strength is judged more on efficiency than bulk.
It’s especially useful in competitions. Many powerlifting meets use the DOTS score to determine the “Best Lifter”—not just who lifted most, but who lifted best.
What Makes a “Good” DOTS Score?
A good score depends on your experience and division. Here’s a rough breakdown:
- Beginner: 250–300
- Intermediate: 300–400
- Advanced: 400–500
- Elite: 500+
Yes, over 500 is possible—and amazing! Only top-tier lifters hit scores like that.
Remember, the average gym-goer probably won’t hit 400. So don’t panic if your score seems low in the beginning. You’re on a journey.
Examples
Let’s have some fun. Here are a few made-up lifter profiles:
- Jake – Weighs 160 lbs, lifts 1000 lbs total = DOTS ≈ 390 – Intermediate
- Maria – Weighs 130 lbs, lifts 850 lbs total = DOTS ≈ 400 – Advanced!
- Anthony – Weighs 220 lbs, lifts 1700 lbs total = DOTS ≈ 520 – Elite
See how their total lifts vary, but their scores give a better idea of skill?
How Can I Calculate My DOTS Score?
You can find calculators online (just search “DOTS score calculator”), or, if you’re a math lover, here’s the formula:
Total x 500 / (a + bW + cW² + dW³ + eW⁴ + fW⁵)
Where W = body weight in kilograms, and the letters a through f are constants that vary by gender.
But honestly? Use the online calculator. Way easier.
How Does It Compare to Wilks?
The DOTS formula replaced the old Wilks system in many competitions. Wilks had problems, especially favoring certain lifter weights. DOTS is more modern and better balanced.
Some competitions still use Wilks, but DOTS is quickly becoming the norm.
Tips to Improve Your DOTS Score
Looking to boost your score? Here are simple tips:
- Improve your total – Just keep lifting more over time.
- Optimize your weight – Sometimes, losing (or gaining) a few pounds helps raise your score.
- Train smart – Don’t max every workout. Follow a plan.
- Dial in nutrition – Fuel your body right, get strong.
If you’re competitive, work with a coach. They know how to tweak your training and body comp for max results.
Men vs. Women: What’s a Good Score for Each?
DOTS accounts for gender differences, with different formulas for men and women. So what’s considered “good” also changes slightly.
Here’s a rough idea:
Men
- Average lifter: 300–350
- Very strong: 400–500
- Elite: Over 520
Women
- Average lifter: 250–300
- Very strong: 350–450
- Elite: Over 480
These numbers vary across federations and weight classes, but they give a good ballpark.
Is the DOTS Score for Everyone?
Not really! You’ll only hear about DOTS in powerlifting. If you’re a regular gym-goer who just loves lifting, you don’t have to worry.
But if you’re training for a meet, or just curious how you stack up, a DOTS score can be motivating!
Famous Lifters With Huge DOTS
Some lifters are truly unreal. Want some inspiration?
- John Haack – Often scores in the 600+ range. Yes, that’s legendary.
- Leah Reichman – One of the top women lifters with incredible DOTS stats.
- Julius Maddox – Famous bench presser with monster totals.
These athletes show what’s possible—but remember, they train for years and years. Be patient!
Conclusion
Your DOTS score isn’t just a number. It’s a reflection of your effort, time, and technique. Use it as a guide, not a judgment.
At the end of the day, lifting is about you vs. you. So whether your DOTS is 280 or 520, keep pushing those gains!